Understanding the five key flavour senses—sweet, salty, sour, bitter, and umami—can transform your cooking and elevate your meals. By using specific ingredients and dishes that highlight these flavours, you can create delicious, well-balanced, and satisfying dishes for yourself. Here’s our IKU cheat sheet to wielding these flavour makers.

Sweet

Universally loved, sweetness is naturally found in fruits, vegetables, and certain plant-based sweeteners. To accentuate sweetness in a natural way, try these:

• Ingredients: Honey, maple syrup, agave nectar, ripe fruits (like strawberries, bananas, and apples), sweet vegetables (like carrots, sweet potatoes, and beets).
• Dishes:
• Caramelized Carrots: Roast carrots with a drizzle of maple syrup and a sprinkle of cinnamon for a sweet and aromatic side dish.
• Fruit Salad with a Twist: Mix a variety of fresh, ripe fruits with a splash of lime juice and a handful of fresh mint for a refreshing dessert.
• Maple-Glazed Sweet Potatoes: Roast sweet potatoes with a maple syrup glaze, and add a touch of nutmeg to bring out their natural sweetness.

Salty

Saltiness enhances the depth of flavour in dishes, making them more satisfying and balanced. Here’s how to bring out salty flavours without overdoing it:

• Ingredients: Sea salt, tamari (a gluten-free soy sauce), miso, olives, nutritional yeast.
• Dishes:
• Miso Soup: A nourishing bowl of miso soup combines the saltiness of miso paste with the umami richness of seaweed and tofu.
• Mediterranean Salad: A refreshing salad with salty olives, cherry tomatoes, cucumber, red onion, and a sprinkle of feta cheese, drizzled with olive oil and lemon juice.
• Salted Maple Energy Bites: Blend dates, almond butter, a pinch of sea salt, and a drizzle of maple for a sweet and salty snack that’s perfect on-the-go.

Sour

Sourness brings a bright, tangy element to dishes, balancing out richer flavours. To enhance sour notes:

• Ingredients: Citrus fruits (lemons, limes, oranges), vinegar (apple cider, balsamic, rice), tamarind, plant-based yogurt.
• Dishes:
• Citrus Avocado Salad: Combine creamy avocado with segments of grapefruit and orange, and top with a light vinaigrette for a vibrant and tangy salad.
• Quick-Pickled Veggies: Pickle cucumbers, carrots, and radishes in a vinegar brine for a tangy crunch that adds zest to any meal.
• Lemon Yogurt Parfait: Layer plant-based yogurt with lemon zest, fresh berries, and a drizzle of honey for a refreshing and tangy breakfast or dessert.

Bitter

Bitterness adds complexity and balance to dishes, often counteracting sweetness or richness. It’s an acquired taste, but worth exploring:

• Ingredients: Dark leafy greens (kale, arugula, dandelion greens), coffee, dark chocolate, grapefruit, radicchio.
• Dishes:
• Kale and Grapefruit Salad: Toss kale with grapefruit segments, olive oil, and a pinch of sea salt for a refreshing and slightly bitter salad.
• Coffee-Roasted Vegetables: Use ground coffee as a rub for roasting vegetables like carrots and sweet potatoes, adding a unique bitter depth.
• Dark Chocolate Bark: Melt dark chocolate and top with nuts, seeds, and a sprinkle of sea salt for a bitter-sweet treat.

Umami

Umami, often described as a savory or meaty flavour, adds a deep, rich taste that enhances the overall flavour profile of dishes. Here’s how to make the most of it:

• Ingredients: Tamari, mushrooms (especially shiitake and porcini), tomatoes, nutritional yeast, seaweed.
• Dishes:
• Mushroom Risotto: Use a variety of mushrooms, nutritional yeast, and vegetable broth to create a creamy, umami-packed risotto.
• Tomato Basil Soup: Make a rich tomato soup with roasted tomatoes, fresh basil, and a splash of balsamic vinegar for an extra depth of flavour.
• Seaweed Salad: Combine different types of seaweed with a sesame tamari dressing for a nutritious and umami-rich salad.

At IKU we look to try and keep our dishes balanced with these 5 senses in mind, topping with red cabbage, adding salty crunch with nuts, or adding umami with mushrooms. We believe eating plant-based can add to your experience with flavour and food, and we wanted to share a little guide with you as to how you can too.